logo
BoostcampPNG

Front Lever + OAPU Program

by Vic
1 athletes joined

Program Description

Front Lever, OAPU, and other strength training

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerlifting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Aug 27, 2025 02:05
  • Last Edited
    Sep 29, 2025 02:46

Summary

Unlock your potential with the Front Lever + OAPU Program, a focused 12-week journey designed for strength enthusiasts looking to master bodyweight skills. Train three days a week with a blend of dynamic exercises, including the Tuck Front Lever and Band-Assisted One-Arm Pull-Up, targeting your lats, abs, and triceps. This program emphasizes progressive overload and skill development, ensuring you build the strength and control needed to achieve impressive calisthenics feats. Get ready to elevate your training and redefine your limits!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.4%
Quadriceps
12.9%
Chest
11.6%
Triceps
10.8%
Front Delts
9.3%
Glutes
8.5%
Hamstrings
8%
Upper Back
6.7%
Lats
6.4%
Lower Back
5.7%
Biceps
2.6%
Middle Delts
2.3%
Adductors
0.8%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
2
3-10 reps
RPE 8
2
Band-Assisted Front Lever
2
10-15 reps
RPE 8
3
Zercher Squat (Barbell)
3
15 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Front Lever Row
2
1-5 reps
RPE 8
6
Bench Press (Barbell)
3
8 reps
75%
7
Hollow Hold
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Band-Assisted One-Arm Pull-Up (Negative)
2
2 reps
RPE 9
3
Incline Bench Press (Barbell)
3
8 reps
RPE 8
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Front Lever Pull
2
1-5 reps
RPE 8
6
Front Lever Row
2
8-12 reps
RPE 8
7
Reverse Nordic Curl
3
10 reps
RPE 8
8
Skin The Cat
3
6 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tuck Front Lever
1
3-10 reps
RPE 8
2
Band-Assisted Front Lever
1
10-15 reps
RPE 8
3
Bench Press (Barbell)
3
5 reps
RPE 8
4
Front Lever Pull
2
1-5 reps
RPE 8
5
Romanian Deadlift (Barbell)
3
15 reps
RPE 8
6
Front Lever Row
2
1-5 reps
RPE 8
7
Hollow Hold
3
30 reps
RPE 7
8
Pike Push Up
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Tuck Front Lever
2 Sets
3-10 Reps
@8
2
Band-Assisted Front Lever
2 Sets
10-15 Reps
@8
3
Zercher Squat (Barbell)
3 Sets
15 Reps
@8
4
Front Lever Pull
2 Sets
1-5 Reps
@8
5
Front Lever Row
2 Sets
1-5 Reps
@8
6
Bench Press (Barbell)
3 Sets
8 Reps
75%
7
Hollow Hold
3 Sets
30 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Band-Assisted One-Arm Pull-Up (Negative)
2 Sets
2 Reps
@9
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
4
Pull-Up (Weighted)
5 Sets
5 Reps
@8
5
Front Lever Pull
2 Sets
1-5 Reps
@8
6
Front Lever Row
2 Sets
8-12 Reps
@8
7
Reverse Nordic Curl
3 Sets
10 Reps
@8
8
Skin The Cat
3 Sets
6 Reps
@8
Day 3
1
Tuck Front Lever
1 Set
3-10 Reps
@8
2
Band-Assisted Front Lever
1 Set
10-15 Reps
@8
3
Bench Press (Barbell)
3 Sets
5 Reps
@8
4
Front Lever Pull
2 Sets
1-5 Reps
@8
5
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@8
6
Front Lever Row
2 Sets
1-5 Reps
@8
7
Hollow Hold
3 Sets
30 Reps
@7
8
Pike Push Up
3 Sets
10 Reps
@7